Shedding light on mental wellbeing - the link between vitamin D deficiency and mental health

Early research suggests that symptoms of mental illness could be associated with vitamin D deficiency. Low levels of vitamin D have been linked to various adverse effects on a person's mental health and can make mental illness symptoms worse.

What is vitamin D?

Often referred to as the “sunshine vitamin”, vitamin D is a hormone produced naturally in our bodies after exposure to sunlight, and is important for maintaining bone health, regulating inflammation and supporting the immune system. We have vitamin D receptors in various areas of the brain responsible for mood regulation, and it's thought that vitamin D could play a role in the production of neurotransmitters like serotonin, which are linked to our emotional wellbeing.

Correlational research indicates a relationship between people with low vitamin D or a vitamin D deficiency and mental health conditions, including depression and anxiety.

That is not to say that a vitamin D deficiency causes mental health conditions, however people with a high risk of a mental health condition are likely to have a vitamin D deficiency due to some of the symptoms of clinical depression including withdrawal and social isolation. Since they may spend less time outside exposed to sunlight, they lack the ability to process enough vitamin D.

What are the impacts of low vitamin D levels on mental health?

Studies of vitamin D deficiency has unveiled that there could be a relationship with psychological conditions like depression, including:

• mood changes accompanied by overwhelming feelings of sadness, and hopelessness.
• fatigue
• forgetfulness
• loss of interest in previously enjoyed activities.
• suicidal thoughts
• anxiety
• loss of appetite
• excessive weight loss or gain
• trouble sleeping

Depression is treatable yet carries a risk of self-harm and/or suicide.

The vast majority of people who have depression do not attempt suicide. Suicide is the leading cause of death for Australians between the ages of 15 and 44 (4), and Queensland has the second highest rate of suicide in Australia.

As Sandra Moore, General Manager, Suicide Prevention Queensland explains that while a connection between some mental illnesses and vitamin D deficiency exists, they don’t necessarily imply a direct cause

“Mental health and suicide are complex. While we know there is no single cause or solution, there are many protective factors and things that we can all do to reduce the risk,” said Sandra. 

“Vitamin D is as vital for mental health as it is essential for physical health. In the first instance, a health professional will be the best person to provide guidance on how to increase vitamin D levels.” 

How to increase vitamin D levels:

Here are some simple things we can all do to increase our vitamin D levels (1):

• Spend some time in the sun-, the vitamin D hormone is produced naturally in your body after exposure to sunlight.
• Add some vitamin D-rich foods to your diet - these include:
• egg yolks
• mushrooms
• sea fish (e.g., tuna, sardines, salmon, anchovies, prawns etc)
• cheese
• beef liver
• Incorporate supplements into your daily routine – The dosage required for an individual varies according to needs and age group. You should always to consult a health professional before starting any supplements.

There are many factors that can contribute to the development of mental health disorders, including genetics, environment, lifestyle, and other biochemical processes (6,7).

Please visit a health professional if you're concerned about your mental health or vitamin D levels as they will provide personalised advice and recommend an appropriate treatment plan.

Help is available

If you or someone you care about is in immediate need of support please contact

• Suicide Call Back Service 1300 659 467
• Lifeline 13 11 14
• Kids Helpline 1800 551 800
• Standby - Support After Suicide 0438 648 268

You can make a difference:

Suicide Prevention Queensland is an initiative of selectability - one of regional Queensland's largest mental wellbeing and suicide prevention charities.

Through Suicide Prevention Queensland we aim to raise funds so that we can target our services to communities and individuals that need it most.

You can make a donation HERE